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The other day, I really felt like eating some comfort food but I didn't want to eat something unhealthy so I decided to switch a family favorite recipe using cauliflower instead of potatoes.
My boyfriend was home that day and I wasn't sure how he would like a cauliflower-based Shepherd's Pie as he's a huge carb eater, but he devoured an entire baking dish (2 portions).
He said he really loved it and never thought you could eat cauliflower that way. Since I am French Canadian, the version that I have eaten all my life is called Pâté chinois, and is usually made with ground beef, kennel and creamed corn, and mashed potatoes.
It's also usually smothered in Ketchup. However, corn, potatoes and ketchup are extremely high-carb so I decided to use different low carb alternatives and make myself a Low Carb Shepherd's Pie!
When I first made this recipe, I wasn't sure if the mashed cauliflowers could replace that potato taste and the ketchup, but I found that adding the cheese to the mashed cauliflower and over it was the game changer.
The flavor of the mashed cauliflower and the meat mixture went really well together 🙂
I think baking it in the oven is necessary to melt the cheese obviously, but also to incorporate the flavor of the beef and cauliflower together.
I decided to use my stick blender to mash the cauliflower as it makes less mess than a blender or food processor and it's less work than a potato masher. I used some some baking dishes and separated the pie into 2 for 4 servings.
Every time my boyfriend comes over, I always need to prepare extra food because he eats so much! He's super skinny and yet he eats so much carbs. Japanese people have a carb-heavy diet and remain thin so they must have a different metabolism.
I wish I could have his metabolism, but alas, it doesn't work that way! Fortunately, he doesn't mind eating my low carb food and enjoys it very much, but eats a lot of it.
Low Carb Shepherd's Pie
A hearty and comforting dish featuring a savory ground beef and vegetable mixture topped with a creamy cauliflower mash.
- 1 carrot
- 3 celery sticks
- 1 onion
- 2 cloves garlic
- 500 g ground beef (or pork)
- 1 tsp Himalayan salt
- 1 tsp black pepper
- ½ tsp garlic powder
- 1 tbsp tomato paste (about 18g)
- 2 tbsp extra virgin olive oil
Mashed Cauliflower
- 1 medium cauliflower (about 500g)
- 2 tbsp heavy cream
- ½ cup mozzarella
- 1 tbsp salted butter
- ½ tsp Himalayan salt
- ½ tsp black pepper
- ½ tsp garlic powder
- pinch parsley
- ½ cup mozzarella
- Preheat the oven to 210C/410F.
- Peel and dice the carrot. Dice the celery sticks and onion, and mince the garlic.
- In a large frying pan, heat the oil and add the vegetables to the pan. Cook on medium heat for 2-3 minutes, until soft, and add the ground beef. Cook for 2-3 minutes, until browned, and add the salt, pepper, garlic powder and tomato paste. Cook for another minute until the seasoning has all been incorporated. Turn off heat and transfer the meat to a baking dish
. I used two 7" x 5'' baking dishes.
- Clean and cut the cauliflower and put them to boil in a large pot until soft, about 6-7 minutes. Drain the water, and add the cream, ½ cup of cheese, butter, salt, pepper and garlic powder to the pot. I used a stick blender to mash the cauliflower, but you could transfer the ingredients to a blender or food processor, or mash really hard with a potato masher.
Spoon the mashed cauliflower over the meat mixture.
Sprinkle the other ½ cup of cheese over the cauliflower. Sprinkle some parsley over the cheese. Place the baking dish into the oven on the highest rack and bake for 10 minutes, or until the cheese has melted and has a nice golden color. Take out of the oven and enjoy!
Get the equipment used here:
Vitamix Immersion Blender
Onemore Ceramic Baking Dishes
Yvonne
I loved the casserole! I will have to make It again ... real soon.
Nancy K
This was really great! I've been making lots of these types of dishes during lockdown and will make it again.
Karen
This is a great recipe. I substituted some butternut squash for the carrots to cut down on the sugar.
Jennifer
I made this today and it was amazing. Couldn't tell it was cauliflower and not mashed potatoes.
Ringo
This was delicious! Thank you so much for posting the recipe!!
I was amazed how much the cauliflower tasted like potatoes, Finally, I can have Shepherd's Pie again. 🙂
Susann Forrest
Has anyone tried this with a frozen mash cauli? Like Green Giant? Think i will make this week!!
Kelley
I did tonight and it turned out great! I'm no good at making my own mashed cauliflower, and I'm lazy lol. I used Birds Eye, and one tray was enough for us but if you like a lot of "potatoes" then I recommend using two.
Lisa
17.84 g carbs. seem high for a low carb dish. i mean i only get 20g a day and eating this will be only thing i get for the day. why so high??
Mira
Hi Lisa, that would be because this dish is a low carb one (0-100g carbs) and not a keto one (0-20g carbs). This dish has 17g of carbs but 5 of those are fiber so it’s 12g net carbs. You’d still have 8g of net carbs for the day which is very doable even with two meals. If you want less carbs, just leave out the onion and carrots and it’ll lower the carb count.
Donna
Is the serving size really 1 gram? That seems a awfully small amount for so many calories. It sounds yummy and offers a lot of protein
Mira
No sorry that’s a typo! Serving size is 1 and it makes 4 portions.
Lori
This sounds delicious and I can't wait to try! I just wonder if I can sub the ground beef with small chunks of stewing beef or something? I'm just not the biggest fan of the texture of ground beef. I'm a weirdo lol
Mira
Yes, of course.
Mollyann C Hesser
I used leftover pot roast the first time, then repeated this recipe with leftover smoke brisket!
I added a celery stalk, six radishes and used 1/2 smal onion and 1/2 a carrot, lowering my carbs. Great flavor and very filling!
Debbie
Do you think this recipe is one that you could freeze before the baking step?
Mira
I think so because the baking is just to melt the cheese. But the cauli mash may be a bit watery once unfrozen.
Kim Quinn
I agree. I find that no matter how long I leave food to cool COMPLETELY before putting in the freezer, it always is watery upon thawing. I cannot see how to post a comment but I have a question. I loved mashed cauliflower so I agree it's a great option. Last night I baked Delicata squash for the first time. Was intrigued because you can eat the skin and all, very tender skin. The flesh reminded me much of potato when baked. Could it also be an alternative? This way you can swap out ingredients from time to time. Would appreciate any thoughts on the matter. Thank you!
Mira
Yes, you can totally use it instead of cauliflower! Any type of squash like that, (eg kabocha) is really yummy when mashed!
Luella
Could I make this earlier in the day and then heat it up for dinner?
Mira
Yep, it's just in the oven to melt the cheese really.
Veronica Taylor
Try this really nice follow recipe with no change will make again
Sue
My hubby makes this with lamb, and instead of garlic powder puts in a spoonful of whole grain mustard. We use cheddar cheese. In fact he's just made one for tomorrow's lunch. It's delicious every time.
Sherry Hoster
I use lamb also and put in some dill weed. Delish.
Heather
This was delicious, thank you!
Blondie
This sounds great and I will try it, but for the love of food, this is a COTTAGE pie, not SHEPHERD'S pie, as that is made with lamb and no other meat, ever. Cottage pie can be made of any meat (including lamb....cottage pie came first!), but it is a travesty to call a pie without lamb a shepherd's pie, because a Shepherd raises what? SHEEP!
Sorry, this just peeves me to no end after 13 years in England.
Mira
Hi. This recipe is based on what we eat in Quebec. In Quebec we call it pate chinois, which means Chinese pie, but in English we call it Shepherd's pie. Our pate chinois is always made with ground beef or pork. https://en.wikipedia.org/wiki/P%C3%A2t%C3%A9_chinois
Heather
I completely agree with cheddar; sheoards pie needs cheddar to be shepards pie for me but it looks amazing can't wait to try
Jill Cherlin
This was delicious and the cauliflower tasted like mashed potatoes! I think next time I will try cheddar cheese instead of mozzarella. It will definitely return to this recipe often!
Mira
Cheddar also sounds delicious!! Thanks for making it 🙂